Do High Rep Push-Ups Cause Real Muscle Growth, or Is It Just a Pump?
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- Опубликовано: 18 сен 2024
- High-rep push-ups and volume training can make your muscles seem bigger, but is that just from the pump and inflammation of training or is it real muscle growth?
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Push ups are one of the best workouts… they build muscle fast ! I did 200 pushups every day for 3 months ! And I got jacked !!!! Pushups are a must for any routine !!!!!!
200 of how many reps?
That's the rep count, 200.. pretty sure he did it in sets tho@@Billi5
And how did you antagonized it? I mean this only makes sense when you train the back with a similar volume.
Honestly my body feel and look better when i do high reps calisthenics, but the BS fitness industry feed us with too much theories nowadays
Facts. Many guys from Russia, Eastern Europe and Serbia from which I am,made fantastic physique with high reps. I'm 16 and only do high reps,so I would say that my works prove high reps are optimal.
@@krsman7520It does create muscle, but the growth is way slower and way more limited than a 5-30 rep range. It also increases the risks to damage your tendons permanently
@@krsman7520yo bro, could you teach me how to program a high rep workout?
I feel good seeing someone agrees with my thoughts
I really feel more energized and healthy doing high reps also I can feel the muscles working and finally its way more easy on the joints
Assuming that if you do 12-15 reps u have to progress to the nex wight or next leverage is the biggest BS the fitness industry has told us
Prisioners when someone tells them high reps dont build muscle: ☠️
I love these short Q&A videos
Inflammation really makes things pop. Heavy tree/chainsaw work for 2 months made my fingers thicc, but now they're small again. The pump is a gold digger, not loyal at all.
Great way of putting it! I felt so betrayed by my body during my de-load week as the inflammation healed.
My chest started to grow by adding push ups in my workout.
Train the muscles and not the joints
They give me a pump and they build muscle. For me, it's all about what works for you.
This week I started incorporating all rep ranges, doing 6 sets on compounds (push, pull, legs & posterior). The first 2 sets progressing if can do more than 8, the other 2 if more than 15, and the last 2 if more than 30. An idea to train strength and endurance on all workouts
Great question and information. Many thanks Matt for sharing your knowledge.
Like everything, it is about whatever works. I've learned the numbers aren't actually as important as the feel. If I can get the same results quicker by making it more intense, then, I'm not wasting time. However, in competition, I totally understand the numbers. Of course, one might not be asking about putting on weight with muscle, if that was the case. Whatever makes one happy is good, though.
Okay this is getting really scary.. 😅
Everytime I have a question and go search it on youtube with your name next to it, I always find these videos which gets uploaded mins after.
You're a wizard Matt.
I do like to think I am at times, thanks for checking out my video Khway
@RedDeltaProject I've been watching you since 2015.
The day I discovered your channel was the day I found the holy grail.
You helped me tremendously in my journey and I can't thank you enough 🙏.
Thank you for everything, Matt.
-Khalid
Less is better, I started following C Mass and dropped the 100s of pushups and saw immediate growth. I train twice maybe once a week and I've seen growth.
Doesn't C Mass advocate for high reps?
C Mass generally advocates 1-2 sets. The reps are likely 10-20.
They DO advocate high reps for calves.
@@msid7748 they do, but the reps are slow and controlled, 15-25+ 2 sets that worked for me
@@papasitomanworks for a short of time
Gyms want to sell memberships , I train at home with body weight and do just fine. No waiting for someone to get out of your way on machine or rack 😐
How do I make sure I don't go bald doing extreme calisthenics
If you go to failure, you are signaling for hypertrophy.
If you do 500 and don't hit the wall, you might want to do some heavy benching instead.
Or JUST cut the junk volume by using rest-pause sets or dropsets THEN cutting the rest period to less than 30 seconds per set. These dudes do structured high rep sets of like 15reps x 10 sets with 2 minute rest period THEN wonder why they get stronger YET DON'T get bigger...they greasing the groove when they SHOULD be chasing failure(repeatedly)👀💯💯💯💯🤷🏾♂️
I try to safely fatigue myself in 40-75 seconds using good form and controlled movements. I love not counting stupid, meaningless reps. I'm finally free...
Edit: 75 seconds usually isn't enough. Going to failure with drop sets (two drops for a total of three sets) is working better. Then do it again the day after you feel recovered.
lol
@demonsteel13 try rest-pause sets too with rest-pause portion being 5-10 breaths or about 10 seconds. Try doing the FIRST set with VERY slow eccentric AND very slow concentric. Go to absolute failure (or within 1 rep shy of it) on EVERY set. Do about 5-10 rest-pause sets per micro workout session. THIS (along with adequate macros and sleep)is how I gained 10 lbs of muscle in about 3 months in 2022.👀💯💯💯💯💪🏾🧔🏾♂️
@@jackiechun5817 interesting. How frequently did you train a muscle group? You say, slow & controlled in the first set, does that mean that in the following sets you use also faster reps?
@@Vk-du3ci *start off very slow(slow motion like quasi isometrics) eccentric AND VERY slow concentric.* * You will REALLY feel the muscles working,the strain,the slight touch of "pleasurable" stress on the muscles😬. *Then, gradually increase the speed of the concentric phase during the 2nd set, followed by increase of the eccentric phase in the next set. By your last set you should be performing quasi plyometric eccentric AND quasi plyometric concentric reps. This basically takes your muscles from a super slow,full stress, VERY controlled territory THAT FOCUSES ON HYPERTROPHY/STRENGTH/TENDONS/NEUROMUSCULAR CONNECTION into a faster territory that focuses on fast twitch(type 2b and 2x) muscle fibers for super explosive upper body abilities. THIS is very helpful in building a buff/jacked upper body that still maintains Bruce Lee like speed/power. Hope I explained my methodology well,homie.💯💯💯💯💯💪🏾🧔🏾♂️
Edit: as far as your question on frequency of training. Well bodyweight is by default "sub-maximal" weight. So you can absolutely train the SAME muscle groups 5 days a week. However,bc of the intensity of the training method I used, I'd recommend 3 days bc your body WILL fatigue if you're NOT used to doing short super intense workouts on the SAME muscle groups. I recommend eating above your maintenance in protein, eating good carbs too. Carbs help open the fascia and fuel a hard workout session. ALSO, I did this 2x a day, 1st session AFTER wake-up,2nd session in evenings...good luck
@@Vk-du3ci basically going from
1st set: super slow/quasi isometric eccentric and concentric,til failure.
(Rest 15sec)
2nd set: slightly quicker(but STILL slow) eccentric WITH explosive contentric,til failure.
(Rest 15 sec)
3rd set: slightly quicker(about normal speed) eccentric WITH explosive concentric,til failure.
(Rest 15 sec)
4th set: super fast eccentric with explosive concentric,til failure.
(Rest 15 sec)
5th(final set UNLESS you repeat cycle):
Fast eccentric WITH full plyometric explosive concentric,til failure...then IMMEDIATELY (upon failure to complete) drop-set into fast eccentric and concentric burnout reps til failure. Workout done.
You can literally use THIS method for ALMOST any push exercise and most pull exercises... especially using bodyweight (ok smith/cable machines). Do NOT try this with free weights,homie. Good luck 🎯💯💯💯💪🏾🧔🏾♂️
I do 3 sets of Push Ups on parallette bars with a 2sec pause at the bottom of each rep & i can only manage 14 reps if i go to failure. I do 3 sets of 6 to 8 reps on barbell presses on a flat bench previous to this. Doing this twice a week is working well enough for me.
They do
Well S.A.I.D Matt❕👏
My rep max pushups is 333 does that mean i can do to many reps.
Hey Matt
You once said focus on tension not repetition so can i basically train without weighted calisthenics and just focus on cooking the muscle?
Remember that there is the table of progressive elements (made by RDP) and 'tension' is 1 of the many elements you can choose. But of course you will always get the best results if you pick many of those at the same time. Like going for high tension while also doing slow reps and shifting your weight to one arm.
@@santiagoca7049 thanks bro 🙏
@@santiagoca7049 Don't shift your weight to one arm. Dangerous, and wastes time.
Not in in the slightest, if it causes an issue you have a misalignment somewhere. Unilateral trainig can be supremly effective
But only if you know what you're doing.
@@RedDeltaProject But not more-effective than bilateral loading, which produces 100% strength and hypertrophy stimulus in the target muscles, when performed properly. If you're training to perform stunts, that's different, since stuntwork is skill work.
People like to overcomplicate things. Do you do 50 reps for biceps? No? Then what do you do - you increase the resistance. Same thing applies here. You can grow muscle with 50 reps push ups sure (if your muscle fatigues near that point) but its both time inefficient and quite painful. Just increase the resistance and do it in a lower rep range
In the scientific literature
sets of about 60 have shown some hypertrophy and
anecdotally look at prioners, or Mike Tyson or Hershel Walker..
Reps do not stimulate hypertrophy, though. No reason to beat up your body like that, when there are equally-effective, safer alternatives.
@@aliendroneservices6621
Keep in mind I'm addressing the question asked in the video. The assumption with the studies is that you are near failure at sets of about 60 reps not just phoning in 60 reps for this to work with around 35 being better, similar to much lower rep ranges with 6-35 being a more useful safe range for hypertrophy IF done near failure for the last few reps . The idea that after 12, 15 or 25 you are just off in endurance land is effectively dead.
I'm not saying it's more efficient but I am saying it's useful too.
2 sets or more (5?) of 50 or 60 is useful and more accessible initially for most than moving towards one arm work or pseudo planche or...
and some need to be able to do high rep push ups for certain tests.
It's worth knowing especially for bodyweight focused exercise or for people with minimal equipment and perhaps knowledge.
I'm aware of other progressions besides reps and sets.
I'll mention a few.
Sure one can use a back pack or push off of rings and so on, do pseudo planche push ups or switch to dips...
I'm familiar with all that and more...
Raising the feet changes the exercise, people might not have or want to get a back pack, rings or set up for dips or even know what pseudo planche means...
An initial goal of 2 sets (or more) of 50 or 60 reps is fine, is useful.
Doing something else, say Archer push ups is fine, is useful too.
Personally I lean towards multiple sets of 35 reps first and due to the S.A.I.D. principle higher reps if training for a push up test.
Aside from that, some of this though is just preference.
I think at least 2 sets of 50 or 60 reps with a 2 minute rest between is just a good foundation or perhaps 3 sets of 35 and at that point making them harder would certainly be a good idea.
Sure, as soon as you can do 12 reps you could put a plate on your back and that might be more efficient...
Again my response was in relation to the question otherwise I would have possibility not even mentioned 60 which does raise hypertrophy some but not as much as the range of 6-35.
6 being more to ensure safety really and to emphasize hypertrophy.
@@michaelkulman7095 Stop deloading, and you might not need additional weight in order to fail within 90 seconds.
Why are you being push-up tested?
@aliendroneservices6621 where are you getting this information from?
@@exjester6574 Lower reps, that works and is efficient but
there are studies saying about
30 repetitions taken close to failure works about as well and this makes bodyweight exercise more relavant than ever.
50 or 60 gives much less stimulus but still some benefit but as you go up in reps over about 30 you get less hypertrophy and strength but at 50-60 still some it is thought.
However the ease and accessability of basic bodyweight exercises may have some considering 30 and maybe even 50-60 but not more I'd say as stimulus trails off and adding sets makes more sense. I feel 100 isn't a good use of time unless you are being tested on that for example.
Also ways of making an exercise harder shouldn't be overlooked and at some point instigated. It could be instigated early or late based on preference.
Unilateral, one sided work takes longer.
Some may balk at getting and using a backpack or bands or rings and so on.
But sure that works.
Doing more than 12,15,20, or whatever you think is a magic hypertrophy number is, being useless is just old thinking.
Higher reps, up to a point of diminishing returns, done close to failure can produce similar hypertrophy as lower reps.
Some would now say 5-30 (maybe up to about 40) reps is the hypertrophy range with higher reps giving some but less and getting worse as reps climb.
Now as long as you approach failure it may be that some hypertrophy is attained with higher reps but I see no studies supporting that at this time and it seems like a poor use of time to me.
Some people want to know how much they can squeeze out of basic exercises.
They like that premise.
Sure making them harder is a good idea and that's another premise.
Studies:
30%1RM muscle growth 60%-85% most optimal.
www.mdpi.com/2075-4663/9/2/32...
journals.lww.com/nsca-jscr/Fu...
Muscle growth 30%1RM:
journals.physiology.org/doi/f...
Muscle growth 20%1RM:
pubmed.ncbi.nlm.nih.gov/29564...
Some of this is personal preference.
I favor two armed work and holding off on adding additional weight with a back pack for some time as well as putting off harder variants.
I'd rather do multiple sets of 30-35-38 repetitions to near failure.
This has been shown to induce hypertrophy about as well as other, lower repetition ranges.
It's worth noting and knowing.
3-5 sets of 20 repetitions has a long track record of working long before these studies came out and that is worth remembering, knowing and noting.
Using lower rep ranges works better when using added weight where you can micromanage the resistance than it does for progression ladders where you can't and higher repetition ranges work better
for progression ladders.
Both work though.
It's just easier to stay, for example,
at 8-12 repetitions by adding 2 1/2 pounds
or even 1 1/4 pounds at a time than it is with progression ladders where higher repetition ranges work better in my opinion.
It's just more practical.
I think those studies should get more attention and cause a paradigm shift.
Higher repetitions, up to a point anyway,
are more useful than most think especially if using progression ladders.
The case is strong that
30 repetitions taken close to failure works well too and this makes bodyweight exercise more relavant than ever!
30%1RM muscle growth 60%-85% most optimal.
www.mdpi.com/2075-4663/9/2/32...
journals.lww.com/nsca-jscr/Fu...
Muscle growth 30%1RM:
journals.physiology.org/doi/f...
Muscle growth 20%1RM:
pubmed.ncbi.nlm.nih.gov/29564...
Some of this is personal preference.
I favor two armed work and holding off on adding additional weight as shown here or with a back pack which I have done in the past.
I'd rather do multiple sets of 30-35-38 repetitions to near failure.
This has been shown to induce hypertrophy about as well as other, lower repetition ranges.
It's worth noting and knowing.
3-5 sets of 20 repetitions has a long track record of working long before these studies came out and that is worth remembering, knowing and noting.
Using lower rep ranges works better when using added weight where you can micromanage the resistance than it does for progression ladders where you can't and higher repetition ranges work better
for progression ladders.
Both work though.
It's just easier to stay, for example,
at 8-12 repetitions by adding 2 1/2 pounds
or even 1 1/4 pounds at a time than it is with progression ladders where higher repetition ranges work better in my opinion.
It's just more practical.
I think those studies should get more attention and cause a paradigm shift.
Higher repetitions, up to a point anyway,
are more useful than most think especially if using progression ladders.
That's a lie, really for hypertrophy it's not the repetitions that matter so much but the time of the set, if you leave it at 35-50 seconds you'll be training strength and hypertrophy, on the other hand if you lengthen the set after the minute you'll be training endurance and not so much hypertrophy, this is why calisthenics reach a point where they cannot continue advancing in chest hypertrophy using push-ups since they lengthen the series too much and they are training endurance instead of hypertrophy and strength, the correct thing is to do The entire sets lasts 35-50 seconds, so you will have to do the repetitions very quickly. With this, you will advance in hypertrophy from 15 to 80-100 reps, the best in bench press in the 83 kg category. named Jesús Maria Varela trains that way and calls it the bilbo series
hey can u elaborate on the timing thing do you mean 35-50 seconds to complete a set or 35-50 secs rest time
@@jamaljaquice7956of course not, these turds love to drop comments and then never answer questions
To complete the set I think.@@jamaljaquice7956
lol
Guys, if you do 10 push-ups a day every day and then work your way up you were Delphi see dramatic changes in your arms
Don’t disbelieve the hype lol
I do 500 push ups a day 💯😎
I do 20000 per day. Cawk push ups
@@Northstar2000 what’s that ⁉️
@@Northstar2000 impossible your bones broken
@@melanicsolah8553 between legs
@@melanicsolah8553took the bait, sucka lol
The real problem of high rep training is lacking efficeincy.
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I love EMOM calisthenics. Fast and easy to track progressive overload.
What is emom
@@boosminogstatus6460 Every Minute On the Minute. I use the app SmartWOD timer to time it.
Basically, at the start of every minute, you do a set. I normally do it for 10 sets.
Yesterday I did 6 pull-ups every minute for 10 sets. 60 pull ups total in 10 minutes. It's harder than it sounds.
Next target is 7 reps a minute for 10 sets, it will take several sessions to build up the endurance to do it. Once I do, next target 8 reps.
You can also super set it, like 10 push ups and 15 squats EMOM. So in a 10 minute workout, you get 100 push ups and 150 squats done.
For progressive overload, all you have to do is add a rep, or add 2 more minutes.
@@boosminogstatus6460every minute on the minute
@@boosminogstatus6460 etc. you have 1 minute to finish your set, and you rest till that minute passes and then go again
@@boosminogstatus6460I looked it up, and apparently it's a crossfit term that stands for "every minute on minute."